EMOM x 10
Odd min – Squat clean from blocks x 1.1 (rest 10 sec bt reps, work around 225-235)
Even min – Ring MU x 3-4 unbroken reps for quality
235 – felt good, quick through pull and squat
4 muscle ups – felt like I was trying to be faster and more aggressive in the turnover
+
EMOM x 8
Odd min – 10 TNG power snatches @ 95lbs
Even min – 1-arm DB overhead walking lunge x 25ft/arm
About 22-24 seconds each time, sets 1&2 felt fast and quick. Set 3 & 4 felt the slow down of cycle time around rep 7/8
+
EMOM x 6
AB 15 cals
Goal was to go hard out the gate, maintain pretty high output until around 20-22 seconds and cruise to finish by 30s. The only one that took longer was the last one, it was about 40 and my legs were done and new didn’t have to repeat that
+
EMOM x 4
Bar facing burpees x 16
I did not die this week – made 16 -16 -14 – 14
+
KB banded wrist flex/ext x 3 reps each way, rest as needed
done